Here's a breakdown of the primary components in pilchard risotto based on the provided ingredients:
Starch:
- White Rice: The main source of starch in the risotto, providing carbohydrates that serve as the primary source of energy.
Protein:
- Pilchards: These fish are high in protein, providing essential amino acids necessary for muscle repair and growth.
- Peas: While lower in protein compared to fish, they still provide a moderate amount of protein and are a good complement to the dish.
Fat:
- Cooking Oil: Depending on the type of oil used (e.g., olive oil, vegetable oil), this provides fats, particularly unsaturated fats, which are important for overall health.
- Pilchards: Also contain healthy fats, primarily omega-3 fatty acids, which are beneficial for heart health.
Vitamins and Minerals:
- Onion: Contains vitamins like vitamin C, B vitamins (such as folate), and minerals such as potassium.
- Peas: A good source of vitamins A, C, K, and various B vitamins, as well as minerals such as iron, phosphorus, and magnesium.
- Pilchards: Rich in omega-3 fatty acids, vitamin D, vitamin B12, selenium, and calcium (especially if the bones are included in the canned product).
- Cooking Oil: Depending on the type, may provide vitamin E and other fat-soluble vitamins.
Summary:
- Starch: White rice
- Protein: Pilchards, peas
- Fat: Cooking oil, pilchards
- Vitamins and Minerals: Vitamins A, C, D, E, B-vitamins, iron, potassium, magnesium, calcium, and selenium from various ingredients.
This combination makes pilchard risotto a balanced dish, providing carbohydrates, protein, healthy fats, and a variety of essential nutrients.